https://www.nutra-365.com/tags/evl-nutrition/ Sat 12 Sep 2026 06:07:16 +0200 https://www.nutra-365.com/videos/129/the-best-damn-arm-workout-jeremy-dutra-ifbb-pro-bodybuilder/
You can't build a well-rounded physique without it, and it should be as intense as any other training session. EVL-sponsored athlete Jeremy Dutra has the workout you need to make that happen! ► Shop EVL Supplements: https://bbcom.me/35hCjdJ ► BodyFit Training Programs: https://bbcom.me/2yP6fll ► Subscribe: http://bit.ly/2DK5lGD If you've seen other workouts by Jeremy Dutra, you know he's not one to stick to a rigid rep and set scheme. The EVL-sponsored athlete and IFBB pro is about to take you to school with a superset-heavy arm routine that will pump you up like no other. | Jeremy Dutra's The Best Damn Arm Workout | 1. Superset a. Standing Alternating Dumbbell Curl: 3-4 sets, 8-10 reps b. V-Bar Push-Down: 3-4 sets, 8-10 reps 2. Superset a. Cable Straight-Bar Curl: 3-4 sets, 8-10 reps b. Lying Dumbbell Triceps Extension: 3-4 sets, 8-10 reps 3. Superset a. Triceps Bar Hammer Curl: 3-4 sets, 8-10 reps b. Triceps Bar Close-Grip Bench Press: 3-4 sets, 8-10 reps 4. Superset a. Single-Arm Machine Preacher Curl: 3-4 sets, 8-10 reps b. Seated Machine Dip: 3-4 sets, 8-10 reps 5. Superset a. Standing Cable Curl: 2 sets, 50 reps b Cable Rope Push-Down: 2 sets, 50 reps Want guns like Dutra? Better take note of his workout philosophy: Train by feel, not with strict reps. Start light, ramp up to heavy weight. Do 3-4 working sets per exercise. Perform 8-10 reps per set. For your warm-up, you'll do two banded exercises: the band biceps curl and the band overhead extension. The goal with resistance bands is to force blood into the muscle and squeeze hard on every contraction. That way, when you get to your working sets, the mind-muscle connection is already there. "The pump should be there to start the workout—you don't get the pump in the workout," Dutra says. "Warm-ups will help you prevent injury, too." | Standing Alternating Dumbbell Curl | "My philosophy is start light, build up to a working weight, do that working weight for 2 sets, and then drop the weight down," Dutra says. That means the first set is really an extension of his warm-up for the first set. Get the pump and sweat going, and let your body know it's time to work. You'll see that he rotates his palms on his curls, but as he enters his working sets, he performs them with palms facing up the whole time. This helps keep tension on the biceps, even as the other arm is working. | V-Bar Push-Down | Dutra notes that he doesn't have his workout written down or his phone with him—all he has is how he feels. Again, his first set is light. Make sure you're standing with your hips back to give yourself room to complete the full range of motion and that you control the weight throughout the movement. "The contraction is important, but it's all about how you control the eccentric portion," he says. It's not a complete rep if you're not entirely contracting your triceps at the bottom. Dutra does a couple of partial reps at the end of the working sets, too. Remember, it's all about feel! | Cable Straight-Bar Curl | Dutra explains that the more open your hand is on this exercise, the more you can emphasize the entire biceps and build thickness. He chooses cables frequently because of the constant tension they provide. His set-up tips: Stand farther away from the tower and keep your elbow out in front of you, as if you were doing a preacher curl. Again, start light, and perform no fewer than 12 reps in that first set. | Lying Dumbbell Triceps Extension | Lie back on a bench and start with the dumbbells directly overhead and your arms straight. Slowly lower your arms to about a 45-degree angle. Lower the dumbbells behind your head, hinging at the elbows. Keep your abs tight and the rest of your body rigid. "If you're doing your workout while talking on your phone or having conversations, the intensity is not there," Dutra says. "You need to up that intensity if you want to break past plateaus. Welcome the pain—it's going to make you better." ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Tue 28 Apr 2020 01:12:31 +0200 https://www.nutra-365.com/videos/129/the-best-damn-arm-workout-jeremy-dutra-ifbb-pro-bodybuilder/ https://www.nutra-365.com/videos/131/best-ab-workout-ever-emily-plajer-npc-bikini-competitor/
Don't just settle for boring crunches and call it a good ab workout. This high-intensity routine from Emily Plajer is just what you need to make your ab sessions worth the effort! ► Shop BCAA Energy: https://bbcom.me/2JZRi2b ► Shop EVL Nutrition Supplements: https://bbcom.me/2y6xIP7 ► BodyFit Training Programs: https://bbcom.me/34yDAwK ► Subscribe: http://bit.ly/2DK5lGD They say that abs are made in the kitchen, but that doesn't mean you can forget about training them. Like any other muscle group, the abdominals need to be worked in a variety of ways, including weighted exercises for definition and stabilization exercises for overall core strength. Evlution Nutrition-sponsored athlete Emily Plajer created this circuit for all you folks out there who want abs that amaze onstage, at the beach, or in your selfies. Perform this circuit three times. Each exercise should last 1 minute, then rest for 2 minutes between circuits. This is the perfect ab routine to tack onto the end of your upper-body or lower-body workouts, on days when you're feeling like you could use some extra work! | Hanging Leg Raise | To get the most out of this exercise, Emily advises you to keep your core tight and don't use momentum to swing up your legs. If keeping your legs straight is difficult, you can modify the exercise by bending your knees and raising them toward your chest. | Russian Twist | Cross your legs with your feet off the ground and hovering over the floor. Fully twist from side to side, holding a medicine ball, or a dumbbell if you don't have a ball. This targets your obliques and challenges your hip flexors and overall core stability. If staying balanced with your feet off the ground is challenging for you, you can set your heels down and still perform the exercise with your knees bent and your torso at a 45-degree angle. | Barbell Roll-Out | The most difficult part of this exercise for most people is keeping your lower back from arching. You can avoid it by engaging your core as completely as you can and tucking your pelvis before extending out with your arms. Another thing that may hinder full range of motion here is shoulder mobility. If this is a limitation for you, just go out as far as you can, and again—we can't emphasize it enough—Engage. Those. Abs. | Decline Leg Raise | This move targets the abdominals and hip flexors. Bend your knees toward your chest, and raise your legs toward the ceiling, feet first, in one fluid motion. Also engage your arms to keep your body from sliding. Make sure to set the decline at an angle that challenges you and allows you to keep performing reps for 1 minute without hitting failure. You can gradually lower the angle as you improve. | Plank | Next up is a 1-minute plank. Set yourself on your forearms with your elbows directly under your shoulders. Keep your back as flat as possible and set your feet about shoulder-width apart. You will feel this more in your lower abs if you keep your pelvis tucked throughout, and you'll experience less aggravation in your lower back, which a lot of people tend to struggle with when doing planks. It also helps to think about squeezing your glutes to keep your lower back from caving. | Side Plank | Staying on the floor, do side planks for 30 seconds on each side. Instead of holding still, though, dip your hips down to touch the floor on the working side. The tap increases the oblique engagement to a greater degree than the standard side plank and increases the difficulty of the exercise overall. It's important to keep your body in a straight line, even as you perform the tap. That means your hips, shoulders, and feet must remain in alignment—no tilting of the hips or shoulders forward or backward. ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 13 Apr 2020 19:10:28 +0200 https://www.nutra-365.com/videos/131/best-ab-workout-ever-emily-plajer-npc-bikini-competitor/